ITB Syndrome

Secteur
Secteur Posts: 1,971
edited June 2011 in Road beginners
I think I am getting it.

Sigh.

Comments

  • mask of sanity
    mask of sanity Posts: 610
    Foam roller cleared mine up in a matter of days. Would recommend. Also worth looking into the cause of it (bike fit, cleat position etc.).
  • Secteur
    Secteur Posts: 1,971
    I have read about these foam rollers -where on earth do I buy one and what do they look like?
  • mask of sanity
    mask of sanity Posts: 610
    Amazon have a load, I don't remember where I got mine. http://www.amazon.co.uk/s/ref=nb_sb_nos ... er&x=0&y=0

    They're exactly like they sound; a foam cylinder that you roll over in order to stretch out muscle groups. It hurts like a b*tch when doing it but the more you use it the less it hurts.
  • Secteur
    Secteur Posts: 1,971
    ahh - I was imagining something like a paint roller that you roll on!!

    Cheers
  • Hinzy9
    Hinzy9 Posts: 72
    There are plenty of youtube videos with foam roller exercises.

    I prefer to use a coke bottle filled with water and then frozen. It makes the exercise a lot more painful but the ice seems to help get better results.
    Cube Attempt 2011
  • slowlanejane
    slowlanejane Posts: 312
    Get to a physio, get it "stripped" (v uncomfortable but effective sports massage), follow physio's instructions, learn how to use a roller from them & manage the problem yourself from there. ITB syndrome can become a long term chronic condition so worth giving it proper treatment now, especially as it's a short & inexpensive course, and nipping it in the bud.
  • Bobbinogs
    Bobbinogs Posts: 4,841
    Here you go, stick with the therapy, hope it helps :)

    http://www.bikeradar.com/forums/viewtop ... t=12746462
  • Pigeons in flight
    Pigeons in flight Posts: 282
    I developed this on my left leg last Summer - and missed most of the Summer riding as a result.

    Couldnt agree more with the comments re benefits of a foam roller. When I first got delivey of it from amazon - I thought how is this going to help?! But it does work. Yes, it does hurt when you first do it...but perseverance pays dividends. I get niggles..but nothing more, touch wood.
    Never mistake motion for action
    Tweet@gmunrop69
    Trainerroad - GMan69
  • Secteur
    Secteur Posts: 1,971
    Have ordered a foam roller (delivery tomorrow), and have an appointment with a very good local physio tomorrow night.

    Going to take the week off road cycling and do some gentle turbo work and see how it all goes.

    I've only been cycling 3 months, and have fallen in love with it, so I cannot be laid off with this!
  • slowlanejane
    slowlanejane Posts: 312
    Advice for after treatment:
    1.Be patient, Rest & don't go back to full on riding too soon or you'll go back to the start.
    2. You are only as strong as your weakest link, that's your limiting factor. This bit of ITB is your first and hopefully only weak link that needs more time than the rest of you to adjust to your new sport.
  • Secteur
    Secteur Posts: 1,971
    Physio session went well - £42 for 1 hour - assessment & diagnosis (definitely ITB), deep massage, ultrasound and some weird electro-shock / TENS treatment plus teaching on stretches and strengthening exercises - feel very confident now.

    Also my roller arrived today.

    She reckons with daily stretches & strengthening exercises plus the roller work I should be fine.

    Going to take the rest of the week off cycling and will do some gentle turbo work to keep the CV up.

Categories